• Thursday December 20th 2012

    By paul
    In December 19, 2012
    On WODs
    The 6am crew prepping for the WOD with some mobility work Thursday December 20th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A 1. Shoulder press 6, 9, 12 (80-85%, 75-77.5%, 65-70% of 1RM) A 2. DB renegade row 10, 10, 10 (Go as heavy as possible) Rest 2-3 min – Treat this as a couplet. Rest is only about 10-15 sec between exercises...
  • Wednesday December 19th 2012

    By paul
    In December 18, 2012
    On WODs
    Not sure if you guys know this, but Coach Noe has magical powers. Wednesday December 19th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Silent Night” For time: 20 Overhead squat (155/105) 20 Box jumps overs (24″/20″) 20 Push jerks (155/105) 20 Power cleans (185/135) 20 Overhead lunge (45/25) 20 Burpee pull-up Recovery/Mobility/Flexibility 1 min/each – banded shoulder distraction 1 min/each – quad...
  • Tuesday December 18th 2012

    By paul
    In December 17, 2012
    On WODs
    Stacey moving fast with some barbell push presses Tuesday December 18th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 10 Min find a max effort weighted push-up – If unable to perform a full range of motion push-up perform the following: OTM X 10 min Odd min – Push-up X 5-10 reps Even min – Ring or static bar dips X 5-10...
  • Monday December 17th 2012

    By paul
    In December 16, 2012
    On WODs
    RDG Monday December 17th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. Spend 15 minutes finding a new one rep max Back squat B. “Old St. Fran” 21 – 15 – 9 reps of: Thruster (95/65) Pull-up Weekly Member Challenge #2 1 Min max distance “Dogsled” push (145/100) – Set up two cones 50 feet apart, accumulate as many feet as possible over...
  • Saturday December 15th 2012

    By paul
    In December 14, 2012
    On WODs
    Last weekends free pull up workshop. Be on the look out for more free workshops at RCF. Saturday December 15th 2012 7:00 & 9:00 AM WOD A. “D-ball clean ladder” – Weights available: 25#, 35#, 50#, 80#, 100#, 120#, 150# B. Team “DT” 15 Min AMRAP In teams of two alternate completed rounds of: 12 Dead-lift (155/105) 9 Hang clean 6 Push jerk
  • Friday December 14th 2012

    By paul
    In December 13, 2012
    On WODs
    Kris getting warm on the Airdyne. What are your thoughts on this piece of equipment? Friday December 14th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. “You Better Watch Out, You Better Not Cry” With 10 min on a timer: Run 1 mile – In remaining time perform AMRAP of Burpees With 10 min on a timer: Run 1 mile – In remaining time perform AMRAP...
  • Thursday December 13th 2012

    By paul
    In December 12, 2012
    On WODs
    During a pistol squat some athletes prefer to grab their foot to help with balance in the bottom position Today is FREE friends and family workout. Bring a spouse, friend, co-worker or anyone looking to get a little dose of Crossfit. The workout is for all levels and can be easily scaled for lower level athletes. Hope to see a few new faces. Thursday December 13th 2012 5:00, 6:00,...

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